WEIGHTLIFTING PROGRAM FOR MEN 2.0



MALE 2.0 is a 12-week weightlifting routine for men, made up of 5 sessions per week. It is designed as comprehensive preparation for Olympic weightlifting competitions. 

The main goal is a PERSONAL BEST in the SNATCH and CLEAN & JERK.


NEW 12-WEEK PLAN FOR JUST


$34.90


*THIS IS A DIGITAL PRODUCT

 *NO PHYSICAL PRODUCT WILL BE SHIPPED

DESCRIPTION OF TRAINING PERIODS 

The program consists of 3 periods which has certain goals and solves certain tasks to bring the athlete at the peak of the physical abilities.

The training program consists of 3 periods which have specific goals and aims to take the athlete to the peak of their physical abilities.

GENERAL PREP (week 1-4) 

General Physical Preparedness (GPP) phase, based on accessory exercises that strengthen and prepare the body for the phases ahead.

SPECIAL PREP (week 5-8)

Preparation, aimed at building a base for a new result, through challenging work in complex and intensive exercises.

PRE-COMPETITION (week 9-12) 

By reducing the accessory and strength load, the athlete gains power and lightness for the Snatch, C&J.

GENERAL PREP (week 1-4) 

Preparation, based on accessory exercises including GPP, to strengthen and prepare the body for the hard work ahead.

SPECIAL PREP (week 5-8)

Preparation, aimed at building a base for a new result, through challenging work in complex and strength exercises.

PRE-COMPETITION (week 9-12) 

By reducing the accessory and strength load, the athlete gains power and lightness for the Snatch, C&J.

PROGRAM DETAILS

✔️ 12 weeks + 2 bonus weeks

✔️ 5 days / week

✔️ 45-120 minutes per session

✔️ 50+ specific exercises

✔️ Primary focus on Olympics Lifts 

✔️ Full access to all training content

✔️ Weekly video coach instructions

✔️ One Time Purchase for #LifeTime Access.

SAMPLE WEEK OF PROGRAMMING

You will be training 5 times a week. All workouts include every athlete's must-have elements: a warm-up set for muscle activation and prehab, and a cooldown routine, with static stretching and myofascial release. In-between those, you'll be busy doing a consistent mix of dynamic, strength, and auxiliary exercises.

LOAD PROGRESSION

Depending on the period of preparation, the ratio of loads between the groups of exercises changes in waves. In the basic part of the preparation (weeks 1-8), athletes perform hard work in complex and strength exercises. In the pre-competition period (week 9-12), the emphasis is shifted to snatch and Clean and Jerk exercises.

PROGRAM UPDATE

We are constantly updating our best-seller program MALE WEIGHTLIFTING to improve your weightlifting experience. 

Here’s what’s new in the men's weightlifting program:

✔ NEW! Interactive video library 

✔ NEW! Pre and post-workout stretch 

✔ NEW! Detailed special warmup 

✔ NEW! + 20 % of special and auxiliary exercises

✔ NEW! Optimised load

✔ NEW! Easy to navigate design 

✔ NEW! Mobile pdf version 

✔ NEW! Video coach instructions weekly.


Questions? Look Here!

Do I need a new Male 2.0 program if I trained according to the Male 1.0 program?

The answer is yes, 100%! Weightlifting Program 2.0 is a completely new program. This training program is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts. 


How frequently should I train?

This program is designed to be 5 days per week. We do not recommend training 4 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.


Can I combine it with other types of training?

We do not recommend combining this program with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The program's effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.

Is it necessary to train in weightlifting shoes?

We highly recommend you wear weightlifting shoes, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.

 

What equipment do I need for the program?

Can women do this program?

What if I have more questions?


TESTIMONIALS


 Here are some feedback from athletes who received the earliest access to the program:


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